Lose 15 Pounds in One Month: Free Sample Diet Plan

Although it is not generally recommended to lose 15 pounds in a month, it is possible, provided you have a substantial amount of weight to lose. As healthy weight loss normally equals 1 to 2 pounds a week, you should talk to your doctor before you attempt to lose weight this quickly. If this type of weight loss is suitable for your condition, it will take a lot of self discipline and determination to lose 15 pounds in a month. You will have to follow a low-calorie food plan in which you restrict your portions, while still feeding yourself essential vitamins and nutrients.

Your diet plan should consist of a small amount of whole grains and healthy fats, some low or non-fat dairy, lean protein, and an abundance of fruits or vegetables. Make sure to eat every 4 hours to keep your metabolism fueled and to prevent yourself from overeating at a given meal. Here is what a day of eating should look like while you're trying to lose this kind of weight:

Breakfast

As you've heard before, breakfast is the most important meal of the day and this is not the time to skimp on calories. Your breakfast should consist of slow-burning carbs and protein to keep your energy levels going strong throughout the day and to keep your appetite under control. You need to properly feed and fuel your metabolism when you wake up, and you can do this by choosing one of the following breakfast options:

Egg white veggie omelet with a piece of dry whole wheat toast and half a banana

A few small, whole wheat pancakes topped with berries and non-fat yogurt

Whole grain cereal with non-fat milk and berries and a hard boiled egg

Mid-Morning Snack

Your mid-morning snack should keep your energy levels elevated and hold you over until lunch. Fruit is a great option for a mid-morning snack, as the healthy carbs and natural sugars will continue to fuel your metabolism. Some other good choices are non-fat yogurt, low-fat string cheese or a hard boiled egg, but be sure to choose something you didn't previously consume at breakfast.

Lunch

Your lunch on this eating plan should be light, but not so light that you run the risk of overeating later in the day. A great option would be a half a sandwich and a small bowl of broth-based soup. The sandwich should include whole wheat bread and be filled with grilled veggies or low fat turkey. It should lack mayo and other fatty condiments. You can also opt for a mixed green salad topped with salmon or grilled chicken.

Mid-Afternoon Snack

Mini carrots or other raw veggies are great for a nutritious afternoon snack. Dip them in a small amount of hummus, and if this doesn't do the trick, add about 10 nuts to your snack.

Dinner

Your dinner should be free of carbohydrates, and consist of a lean protein (either fish or white meat) and lots of veggies. Your whole-grain carbs should be consumed earlier in the day when you need the most energy and have time to burn them off.

Dessert

Don't blow your hard day's work on dessert. Your dessert should remain under 100 calories and consist of either fruit or some low-fat pudding or Jell-o.